German Split Pea Soup With Smoked Paprika (Vegetarian)

Split peas have always been considered food for the poor. They were easy to store through the long months of winter and very inexpensive. Their nutritional qualities are great though! Peas are packed with protein and fiber.  I ate my fair share of Split Pea Soup during my preschool years in Russia. In my government-run preschool we had the Pea Soup every other day. We all hated it. I now love it because it's delicious and nutritious when cooked right.

Almost every nation around the world has its variations of the pea soup. This is a German version (minus the ham) with smoked paprika.

• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 2 large carrots, chopped
• 4 celery ribs, chopped
• 1 tbsp smoked paprika
• 1 tsp ground turmeric
• 1 1/4 cups split peas
• 5 1/2 cups water
• 2 medium yellow potatoes, peeled, chopped into cubes
• salt and black pepper to taste
• juice of 1 medium lemon
• fresh chives, chopped

Heat olive oil in a large pot. Saute onions for 2 minutes. Add carrots and celery. Saute until vegetables start to brown, about 7-10 minutes. Add smoked paprika and turmeric. Mix everything well and saute for 1 minute. Add split peas and water. Bring pot to a boil. Reduce heat to medium and simmer for 20 minutes. Add potatoes. Simmer for 25 more minutes or until peas are soft. Season to taste. Remove from heat.

Transfer half of soup mixture to blender and puree until smooth. Transfer back to pot. Stir everyting together. Add lemon juice.

Sprinkle with fresh chives and serve with rye bread. Enjoy!

Piña Colada Bars (Vegan)

What can be better than to have a cup of herbal tea with a bite of your most favorite dessert! These Pina Colada Bars taste like summer. The secret ingredient of this delicious vegan dessert is.... tofu! You wouldn't believe how nicely it blends with lemon juice, vanilla, and coconut milk to create a creamy filling. The recipe makes 12 bars.

The original recipe was posted in the September 2013 issue of Vegetarian Times. The link to the original recipe is here.

Crust
2 cups vegan vanilla wafer cookies
1 tbsp canola oil
1 tbsp almond milk (I used 3 tbsp of almond milk to get the right consistency)

Coconut Layer
1 12-oz package of extra firm tofu, drained
1 medium banana
1/2 cup coconut milk
2/3 cup sugar
1/4 cup fresh lemon juice
2 tbsp coconut oil
2 tbsp cornstarch
1 tbsp pure vanilla extract
1/2 tsp salt
1 cup unsweetened shredded coconut

Topping
2 cups fresh pineapple, finely chopped
1/4 cup sugar
2 tbsp fresh lemon juice
1 tbsp cornstarch

1. Preheat oven to 350F. Pulse cookies into fine crumbs in food processor. Transfer to medium bowl and add oil and milk. Stir well. Spray 8-inch baking pan with cooking spray. Press mixture into pan. Bake for 8 minutes. Remove from oven and cool.

2. Make sure you drain tofu. Cut tofu into 6 large pieces. Place one of them on two-layered piece of paper towel. Cover with another piece of paper towel and gently apply pressure with your hands allowing extra moisture to drain from tofu. Repeat with remaining pieces of tofu.

3. Blend tofu, banana, coconut milk, sugar, lemon juice, coconut oil, cornstarch, vanilla and salt in blender until smooth. Transfer to bowl and fold in shredded coconut. Pour mixture over crust in pan. Bake 55 minutes or until edges pull away from pan. Allow to cool.

4. In small pot, bring pineapple, sugar, lemon juice, and cornstarch to boil. Constantly stir to prevent burning. Reduce heat to medium and simmer for 5 minutes. Pour pineapple mixture over coconut layer. Allow to cool. Once cooled, wrap in plastic wrap and chill in refrigerator for 3 hours. Slice into 12 bars. Enjoy!

Russian Winter Salad with Red Beans

My most vivid memory of the New Year's celebrations in Russia was spending 12 hours in the kitchen chopping vegetables for Winter Salad, Corn and Crab Salad, Mimoza Salad and others for our big family. I was having so much fun in the kitchen with my mom and my sisters just chopping away. Delicious salads are a crucial part of any holiday celebration in Russia.

Winter Salad is made with boiled potatoes, carrots, canned green peas, pickles, and red beans. Dress it with a little bit of mayo (I use Veganaise and love it!) and serve as a side dish. Приятного аппетита!

• 6 medium potatoes, boiled, peeled, chopped
• 4 medium carrots, boiled, peeled, chopped
• 6 hard-boiled eggs, peeled, chopped
• 1 medium yellow onion, finely chopped
• 6 medium dill pickles, chopped
• 1 can green peas, drained
• 2 cans red beans, drained
• salt and pepper to taste
• 3 tbsp Vegan mayonnaise (or regular mayonnaise) (or more to taste)
• 1/2 bunch fresh dill, minced

Make sure all boiled vegetables and eggs are cooled. Combine all ingredients in a large bowl. Season to taste and mix well. Mix in vegan mayonnaise right before serving. Serve sprinkled with fresh dill.
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White Sweet Potato Puree (Vegan)

We were invited to a cooking club dinner and given the assignment to make White Sweet Potato Puree. I was skeptical at first because I'm not a big fan of sweet potatoes. Plus the recipe called for half-and-half, butter, and chicken broth that I don't normally cook with. So I took a challenge to transform this recipe into a plant-based version. It turned out delicious! I'm skeptical no more. It's a great side dish recipe especially for the holiday season.

• 5 lb white sweet potatoes, peeled and sliced into 1/4 inch chunks
• 2 tsp fresh thyme, minced
• 2 tsp sugar
• 1/2 cup plain soy milk, warmed
• 1/2 cup vegetable broth, warmed (or more depending how thick you like your potatoes)
• 2 tbsp plant-based butter, melted
• salt and black pepper to taste

1. Place sweet potatoes in large sauce pan. Cover potatoes with water. Bring to a boil and cook for 15-20 minutes or until potatoes are soft and fall apart easily if poked by fork.

2. Drain. In food processor combine potatoes, fresh thyme, sugar, 1/2 cup soy milk, 1/2 cup vegetable broth, butter, salt and pepper. Puree until smooth. Add more vegetable broth if needed.

Enjoy the holidays!
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Black Bean Soup (Vegan)

Sauteed onions, garlic, and tomatoes seasoned with cumin and oregano make this Black Bean Soup absolutely irresistible in its simplicity and flavor. It is served with Chipotle Sauce that you make with plant-based mayonnaise and canned chipotle chiles in adobo sauce. Top with homemade Pico De Gallo and enjoy! My recipe for Pico De Gallo is here.

• 1 tsp olive oil
• 1 large white or yellow onion, finely chopped
• 3 garlic cloves
• 1 tsp dried oregano
• 1 tbsp ground cumin
• 3 large tomatoes, chopped
• 3 15-oz cans black beans, drained
• 4 cups vegetable broth
• salt and black pepper to taste
• 1 cup vegan mayonnaise
• 1 7-oz can chipotle chiles in adobo sauce (you will only use 1 1/2 tbsp of the sauce)
• 2 cups Pico de Gallo 
• tortilla chips (optional)

1. Heat olive oil in large sauce pan or skillet on medium high. Add onions and garlic and saute for 5-7 minutes or until onions become translucent. Add oregano and cumin. Saute for 2 more minutes. Add chopped tomatoes, black beans, and vegetable broth. Season with salt and pepper to taste. Bring to a boil. Reduce heat and simmer for 15 minutes. Remove from heat.

2. Transfer half of soup mixture to blender. Puree until smooth. Transfer back to remaining soup. Keep warm.

3. To make chipotle sauce, combine 1 1/2 tbsp of chipotle chiles sauce with mayonnaise. (You only need to use the sauce from the chiles can. Don't use the chiles. Save them for another use) Mix well.

4. Serve soup with chipotle sauce, Pico de Gallo, and tortilla chips.

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Adapted from Roberto Martin's "Black Bean Soup" recipe in Vegan Cooking for Carnivores, p. 84

Pico De Gallo

Pico De Gallo is so much better when it's home made! This recipe yields about 2 cups.

• 3 large tomatoes, seeded and finely chopped
• 1 small white onion, finely chopped
• 2 jalapenos, seeded and finely chopped
• 1/2 cup fresh cilantro, finely chopped
• juice of 1 lime
• salt and pepper to taste

Combine ingredients first four ingredients in medium bowl. Pour lime juice over salsa. Mix well and season to taste. Serve with tortilla chips, soups, burritos, or tacos. Refrigirate.

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Russian Borscht with Red Beans

Borscht is a staple Russian food that is famous all over the world. It is first mentioned in Russian XVI century manuscipts, but its roots go way back to the slavic tribes. Katherine the Great, Russian ballerina Anna Pavlova, and my personal hero Alexander II all loved borscht. It is hearty and has a fantastic color! There are as many variations of borscht as there are cooks. This soup is popular in all Eastern European countries and the method of cooking and ingredients may differ depending on the region. But there are three ingredients that you can't make the borscht without: cabbage, potatoes, and beets. Give it a try and you will love it.

• 10-12 cups water (depending on how thick you like your soup)
• 1/2 medium head white cabbage, chopped
• 6 medium potatoes, chopped
• 2 bay leaves, cut in half
• 2 tbsp olive oil
• 1 large onion, chopped
• 6 large carrots, grated
• 6 small beets (or 2 large ones), about 3 cups, cut into thin 1-inch long strips
• 1 tbsp fresh lemon juice
• 2 cans diced tomatoes with juice (I used the basil, oregano, garlic tomatoes)
• 1 tbsp dry basil
• 6-8 garlic cloves, minced
• 1 can red beans, drained 
• salt and black pepper to taste
• 1 bunch fresh dill, minced
• 1 bunch fresh parsley, minced
• 1 bunch fresh green onions, chopped 

1. Bring water to a boil in a large pot. Season water to taste with salt. Add cabbage and potatoes and cook on medium until potatoes are soft. Add bay leaves.

2. While cabbage and potatoes are cooking, heat up olive oil in a skillet. Add onion and carrots and saute them for 7 minutes. Add beets and continue sauteeing for 15 more minutes or until beets are soft. Pour lemon juice in and stir well. Pour in tomatoes with juice, then add basil, and garlic and bring everything to a boil. Season to taste with salt and pepper. Remove from heat.

3. Transfer beet mixture from skillet to pot with soup. Add red beans and check if soup is seasoned enough. Add more salt and pepper if needed. Heat through. Remove from heat.

The borscht will taste the best if you leave it overnight in the fridge to allow all flavors to blend! Serve hot garnished with dill, parsley, and green onions. Приятного аппетита!

Carrot Cake with Candied Ginger and Walnuts

This holiday season do me a favor and make this delicious Carrot Cake for your family. The combination of spices in this recipe is amazing: cinnamon, nutmeg, cloves, and cardamom. Ooh la la! They will love every piece of it.

I haven't used any animal product in making this cake. No eggs, or milk, or real cream cheese. This recipe is vegan. You will never notice the difference. I dare you to try it.

Cake

• 3 cups all-purpose flour
• 1 tbsp baking powder
• 2 tsp baking soda
• 1 tsp salt
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/8 tsp ground cloves
• 1/2 tsp ground cardamom
• 3/4 cup vegetable oil
• 1 cup cane sugar
• 1 cup almond milk (vanilla or plain)
• 2 tbsp lemon juice
• 3 cups carrots, finely crated (about 4 large)
• 1/2 cup candied ginger, finely chopped
• 1/2 cup walnuts, chopped

Topping

• 1 8 oz pack vegan cream cheese
• 1 cup powdered sugar (or more if you want your frosting thicker)
• 1 tsp vanilla extract
• 1/2 cup candied ginger, finely chopped
• 1/2 cup walnuts, finely chopped 

1. Preheat oven to 350F. Combine dry ingredients first: whisk together flour, baking powder, baking soda, salt, cinnamon, nutmeg, cloves, and cardamom.

2. Combine wet ingredients in a separate bowl: whisk together vegetable oil, sugar, almond milk, and lemon juice.

3. Stir flour mixture into oil mixture until batter is smooth and thick. Fold in carrots, candied ginger, and walnuts. Spray 10'' pan with cooking spray. Pour in batter and bake for 1 hour or until toothpick comes out clean. Remove from oven. Cool cake completely.

4. Prepare frosting by whisking together vegan cream cheese, powdered sugar, and vanilla. Beat until smooth adding more powdered sugar if desired. Spread frosting over cooled cake. Decorate with candied ginger and walnuts.

Bon Appetit!

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Creamy Vegetable Casserole

This is my new favorite recipe when I need delicious healthy comfort food. Fully plant-based, it contains no meat or dairy. Packed with cannellini beans, it satisfies even my protein-concerned husband! It also makes perfect left-over lunches. Since I'm working full-time and going to school full-time, this means a lot to me because I have very little time to cook during the week. Give it a try!

• 16 oz whole wheat pasta (short variety)
• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 5 large garlic cloves, minced
• 2 large carrots, peeled and chopped
• 4 celery stalks, chopped
• 8 oz green beans, trimmed, cut into 1-inch pieces
• 1 8 oz can tomato paste
• 16 oz can cannellini beans
• 1 cup frozen green peas, thawed
• 6 cups vegetable broth, divided
• 1/2 cup whole wheat flour
• 1/3 cup fresh parsley, minced
• 1 tsp dried thyme
• 2 tsp dried basil
• 2 tsp paprika
• salt and black pepper to taste
• 1/2 cup panko bread crumbs

1. Preheat oven to 350F. Cook pasta according to package instructions until barely underdone. Drain. Set aside.

2. Heat olive oil in a large skillet. Saute onion and garlic for 2 minutes constantly stirring. Add carrots, celery, and green beans. Cook for another 7 minutes. Stir in tomato paste. Add cannellini beans and green peas. Cook for another 3-5 minutes, occasionally stirring. Remove from heat. Combine vegetables with pasta. Spray deep casserole dish with cooking spray. Transfer pasta mixed with vegetables into casserole dish.

3. In a medium saucepan heat 1 cup of vegetable broth. Whisk in wheat flour while quickly stirring. Slowly add remaining broth. Add parsley, thyme, basil, paprika, salt and pepper. Bring to a simmer. Remove from heat.

4. Pour sauce over pasta. Cover with tin foil. Bake for 30 minutes.

5. Remove casserole dish from oven. Uncover. Sprinkle panko breadcrumbs on top. Put back into oven and bake for 10 more minutes or until breadcrumbs brown.

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Roasted Butternut Squash Soup

Butternut squash (in Russia and Australia aka as "pumpkin") used to be my parents' favorite food during the Post-Soviet times when food was scarce in Russia. Our big garden sustained us and got us through many hard times. My dad grew a gazillion of butternut squash and other pumpkin varieties. We called them all "pumpkins." They were cheap and easy to grow. Every weekend we would roast a whole gigantic squash in the oven and we would eat it with honey or sugar. My mom and my siblings and I ate so much of it and so often, that when the economy got back to normal we refused to ever eat it again. It has literally been more than 15 years since I last made or ate butternut squash. Looking back we were so blessed to eat all natural food that we grew ourselves in our garden!

Today I took a trip down the memory lane and made a butternut squash soup.

Butternut squash is an autumn vegetable/fruit that can be used in many recipes or just roasted. In many countries it's actually regarded as pumpkin. It has a sweet taste and goes nicely with nutmeg and cinnamon. It also has a lot of health benefits. It is an excellent source of fiber, magnesium, potassium, Vitamin A, C, and E.

• 1 medium butternut squash
• 2 tbsp olive oil
• 3 celery stalks, finely chopped
• 2 carrots, finely chopped
• 1 onion, finely chopped
• 2 large garlic cloves, minced
• 2 cups water
• 1 cup plain soy milk
• 1/2 tsp dry thyme
• 1 tsp dry parsley
• salt and pepper to taste
• pumpkin seeds, optional

Preheat oven to 400F. Cut butternut squash into four pieces. Sprinkle with olive oil, salt, and pepper. Place on tin foil-covered baking sheet and roast for 30 minutes or until tender. Remove from oven. Skin and cut butternut squash into 1-2 inch pieces.

While butternut squash is roasting, heat 2 tbsp olive in a large skillet. Add celery, carrots, onion, and garlic. Saute for about 10 minutes or until onions are translucent. Add butternut squash, water, soy milk, and spices. Bring to a boil. Simmer for 5 minutes. Remove from heat.

Transfer soup into blender. Puree until mixture is of desired consistency. Add more milk if needed.

Serve hot with pumpkin seeds. Enjoy!
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Potato Salad

This is a healthy version of a potato salad packed with fresh green peppers, carrots, and celery. The vegetable flavors blend with dill and basil very nicely. For an extra healthy version, leave the mayo out. Just leave the salad overnight in the fridge for a better flavor blend before serving.

• 6 medium red-skin potatoes, washed
• 3 celery stalks, diced
• 2 carrots, diced
• 1 green bell pepper, seeded and diced
• 1/2 cup green onions, chopped
• 1 1/2 tsp dill weed
• 1 tsp basil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• salt and black pepper to taste
• dairy and egg free mayonnaise to taste

Boil potatoes in skin until tender. Allow to cool. Cut potatoes into 1-inch cubes and place into salad bowl. Add the rest of the ingredients. Mix well. Serve as a side salad.

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Inspired by Alan Goldhamer and Doug Lisle's "Potato Salad Recipe" from The Health Promoting Book

Oven Roasted Tomato Basil Soup

Tomato basil soup is probably my most favorite soup! It's light and flavorful. Add some orzo pasta and you get a perfect lunch. It's dairy free.

• 1 1/2 lbs Roma tomatoes, halved
• 2 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 5 garlic cloves, minced
• 1 tsp dry thyme
• 1/2 tsp dry basil
• 1/2 tsp paprika
• 1 15-oz can diced tomatoes with juice (I recommend the "Rosemary Basil" kind)
• 2 cups fresh basil leaves, chopped
• 2 cups vegetable broth
• salt and pepper to taste
• orzo pasta for garnish, cooked

Preheat oven to 375F. Place halved tomatoes on a baking sheet. Roast for 20 minutes.

While tomatoes are in oven, heat olive oil in large skillet. Add onions and garlic. Saute until onions are translucent, stirring occasionally, about 7-9 minutes. Add thyme, basil, paprika, diced tomatoes with juice, and basil leaves. Bring to a boil. Reduce to a simmer and cook for 10 minutes, occasionally stirring. Add vegetable broth. Season to taste. Bring to a boil. Once again, reduce to a simmer. Cook for 10 more minutes. Remove from the heat.

Transfer soup into blender. (You might want to divide soup into two parts). Puree until smooth. Serve hot topped with cooked orzo pasta or croutons.

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Cannellini Bean and Kale Soup

I love this time of year when the air is so fresh and crisp. The perfect time to stay at home wrapped in a blanket. A cup of delicious Southern European style soup completes my bliss.

• 2 cups vegetable broth
• 4 cups water
• 1 15 oz can diced tomatoes with juice
• salt to taste
• 4 medium size carrots, peeled, chopped
• 4 medium size potatoes, peeled, chopped
• 2 cups curly leaved kale (tightly packed), roughly chopped, hard stems removed
• 1 1/2 tsp dried oregano
• 1 15 oz can cannellini beans (or any white beans)
• 1 tbsp balsamic vinegar
• 1/4 tsp ground black pepper (or to taste) 
• 1/4 cup fresh basil leaves, chopped
• 1/4 cup green onions, chopped

In a large pot combine, vegetable broth, water, diced tomatoes with juice and salt. Bring to a boil. Add carrots, potatoes, kale, and oregano. Bring to a boil again. Simmer for about 20 minutes or until vegetables are tender. Remove from the heat. Add beans, vinegar, and black pepper to taste. Serve with chopped basil and green onions. Enjoy!
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Red Lentil Soup

Yum! So much nutrition and flavor in one bowl of soup. It's perfect when served with a baked potato. The recipe serves a little army of 6-8 people. Tip: to chop onions, celery, and red peppers, use a food processor and chop them very finely. 

You'll need:

• 2 cups red lentils
• 7 cups water
• 1 1/2 tbsp dried parsley
• 1 1/2 tbsp dried oregano
• 2 tsp smoked paprika (smoked paprika is different from regular)
• 1/2 tsp chipotle powder
• 1/4 tsp red pepper flakes
• 1 tbsp olive oil
• 1 large onion, finely chopped
• 6-8 cloves garlic, minced
• 6 celery stalks, finely chopped
• 2 large red bell peppers, finely chopped
• 3 large tomatoes, chopped (you don't need to seed them)
• 1 6-oz can tomato paste
• 4 tbsp apple cider vinegar
• salt to taste
• chopped green onions for garnish

1. Bring water to a boil in large sauce pan. Add lentils. Turn heat down to mid high. Simmer for 8 minutes. Add parsley, oregano, smoked paprika, chipotle powder, and red pepper flakes. Boil until lentils are cooked, about 2-3 more minutes. 

2. While lentils are cooking, heat olive oil in large skillet. Add chopped onions and garlic. Saute for 3 minutes. Add celery and red bell peppers. Saute until vegetables are tender, about 5 more minutes. Stir in chopped tomatoes and tomato paste. Heat through. Mix everything well and saute for 4 minutes. Remove from heat. 

4. Add vegetable mixture to lentils. Stir in apple cider vinegar. Season to taste. Heat through. Remove from heat. Serve garnishes with green onions! 

Vegan Death by Chocholate Cake

This is a classic Chocolate Cake made with plant-based ingredients only. No eggs or dairy. It is dangerously delicious! I dare you to try it.

Cake

• 1 1/4 cups all purpose flour
• 1/3 cup unsweetened cocoa powder
• 3/4 cup sugar
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp salt
• 1 cup soy or almond milk
• 1 tsp pure vanilla extract
• 1/4 cup vegetable oil
• 1 tsp apple cider vinegar
• 1 mashed banana
• grated chocolate for decorating

Frosting

• 4 oz unsweetened chocolate (you can use semi-sweet chocolate, but prepare for a sugar shock! :)
• 1/2 cup vegan butter
• 3 cups powdered sugar (or more)
• 1 tsp pure vanilla extract
• 3 tbsp soy or almond milk

Preheat oven to 350F. In a mixing bowl combine flour and cocoa powder. Mix everything well. Add sugar, baking soda, baking powder and salt. Mix everything well with a fork. Gradually stir in soy or almond milk, vanilla extract, vegetable oil, apple cider vinegar, and mashed banana. Beat with mixer until smooth.

Spray 9'' cake pan with cooking spray. Transfer batter into cake pan. Bake for 35-40 minutes or until a toothpick comes out clean. Let cool completely.

To prepare frosting, melt chocolate and vegan butter in small sauce pan. Add powdered sugar, vanilla, and soy or almond milk. Beat everything well until frosting is smooth. (You might want to experiment with the quantity or powdered sugar and soy milk. Add more powdered sugar if you want your frosting very thick) Use immediately taking care to not let frosting set.

Decorate cake with thick layer of chocolate frosting. Sprinkle with grated chocolate. Enjoy! Don't eat the whole thing :)
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Russian Mushroom Salad

My husband and I were visiting my friends in Moscow this year, and they treated us to this amazing salad.  I had to write down the recipe because it was so good and simple. I'd never had it before I moved to the States. This is now my absolutely favorite Russian salad. Serve it as a main dish for lunch or as a side.

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 1 lb fresh cremini mushrooms, chopped
• 1 can corn, drained
• 1 can red beans, drained
• 1 cup dill pickles, finely chopped
• 2 tbsp mayonnaise (I use Veganaise) 
• salt and pepper to taste

Heat olive oil in a large skillet. On medium low saute onions for 4 minutes. Add mushrooms and saute until moisture is evaporated and mushrooms are cooked (about 10 minutes). You should hear a lot of sizzling. Season to taste. Let it cool.

Combine mushrooms with corn, beans, pickles, and mayo. Season to taste. Serve as a side dish or take it in a lunch box to work! It's yummy.

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Vegetable Pot Pies

These pot pies are a joy! They are delicious and very easy to make. The only thing that takes time is chopping vegetables. Poultry seasoning is the secret ingredient in this recipe. The pies are also freezable. Make a few batches and freeze them for quick dinners on busy weeknights. Makes 8 small pies. If you're using bigger ramekins (like the one in the picture), you will end up with 4 pies.


Crust

1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 tsp salt
4 tbsp vegan butter, cold, chopped into small pieces

Filling

• 2 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 1/2 cups celery, chopped
• 2 large carrots, peeled and chopped
• 8 oz button mushrooms, sliced
• 2 tbsp all-purpose flour
• 3 medium red-skinned potatoes, peeled, cut into small cubes
• 2 1/4 cups vegetable broth (you might need more if you want your filling to be more runny. I usually put more broth) 
• 1 tbsp poultry seasoning (or more to taste) 
• 6-8 asparagus spears, cut into 1-inch pieces
• 1/2 cup thawed frozen peas
• 1/2 cup thawed frozen corn
• 6 green onions, chopped
• 2 tbsp fresh parsley
• salt to taste

Crust

Combine flours with salt. Whisk together. With your hands rub in cold pieces of butter until there is no more large pieces. Add 4-6 tbsp cold water and knead dough with your hands until it's smooth. Wrap in plastic wrap. Keep in fridge until filling is ready.

Filling

Heat oil in large frying pan. Saute onion, garlic, celery, carrots, and mushroom until they are softened, about 5 minutes. Gradually stir in flour. Cook for 1-2 minutes. Add potatoes, vegetable broth, and poultry seasoning. Bring to a boil. Reduce to low. Simmer for 10 min. Add asparagus, peas, corn, green onions, parsley. Mix everything well. Remove from heat. Season to taste.

Making pies

Preheat oven to 400F. Roll out dough into rounds to fit your ramekins. Rounds should be about 1/8-inch thick. (If you're using small 1-cup ramekins, your rounds should be about 4 inch long. You will need 8 1-cup ramekins. I've used 4 bigger ones). Divide filling among ramekins. Place dough rounds over ramekins. With your fingers, press dough around edges. Use fork around sides of pies to seal dough. Poke hole in top of each pie. Arrange pies on baking sheet. Bake for 30-40 minutes or until golden brown.

Enjoy!

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The recipe is inspired by "Vegetable Pot Pies" from Vegetarian Times. 

Red Lentil Chili

Yum! So much nutrition and flavor in one bowl of chili. It's perfect when served over a baked potato. The recipe serves a little army of 6-8 people.

You'll need:

• 8 dates, seeds removed
• 2 cups red lentils
• 3 celery stalks, chopped
• 7 cups water, divided
• 2 14.5-oz cans fire roasted tomatoes
• 1 6-oz can tomato paste
• 1 large onion, chopped
• 2 large red bell peppers, finely chopped
• 6-8 cloves garlic, minced
• 4 tbsp apple cider vinegar
• 1 1/2 tbsp dried parsley
• 1 1/2 tbsp dried oregano
• 2 tsp smoked paprika (smoked paprika is different from regular)
• 1/2 tsp chipotle powder
• 1/4 tsp red pepper flakes
• chopped green onions for garnish

Blend dates with 1 cup of water in a blender. Combine all ingredients in a slow-cooker and cook on low for 8 hours. Serve over baked potatoes garnished with green onions.

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Adapted by Forks Over Knives "Red Lentil Chili" recipe. The original recipe is posted here.

Healthy Blueberry Oat Muffin Surprise!!

This is the easiest and healthiest recipe for plant-based muffins. I'm not using any eggs or dairy and they turn out absolutely delicious.

Batter

• 1 cup unbleached all purpose flour
• 1/3 cup whole wheat flour
• 3/4 cup rolled oats
• 1/3 cup plus 2 tbsp organic cane sugar
• 2 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp salt
• 1/4 tsp ground cinnamon
• 1 banana, pureed
• 1 tsp pure vanilla extract
• 1 cup soy or almond milk
• 3/4 or 1 cup fresh blueberries

Sprinkles

• 1/3 cup walnuts chopped
• 1 tbsp brown sugar 

Preheat oven to 375F. Prepare a regular-sized muffin pan and line it with 12 muffin papers.

Combine dry ingredients in large bowl. Mix well. Combine pureed banana with wet ingredients in small bowl. Mix dry and wet ingredients together until moist and smooth. Fold in blueberries. Fill muffin tins 3/4 full.

Combine walnuts and sugar in a bowl. Sprinkle mixture over muffins. Bake for about 20 minutes or until tooth pick comes out clean.
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Banana Ice Cream (Dairy Free)

Home-made ice cream for all of us who don't eat dairy or who are lucky to be lactose intolerant. This creamy deliciousness is based on soy or almond milk. You don't need to have an ice cream maker, just a blender will work.

6 frozen bananas in pieces
1/2 cup almond or soy milk
1 tbsp pure vanilla extract

Put a third of bananas into blender. Add a portion of plant-based milk with 1 tsp vanilla. Blend it. It doesn't have to be very creamy. Transfer to a large bowl. Repeat two more times with the remaining ingredients. Combine all of the banana mixture in blender again. Blend until extra creamy and smooth. Serve immediately with fresh strawberries, blueberries, and chocolate syrup. Yum!

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This recipe is from the book "Forks Over Knives", p. 181. The recipe's author is Mary McDougal.